You know what needs to get done. The task is sitting right there on your to-do list. Yet hours (or days) go by, and you still haven't started. Sound familiar?
This isn't laziness or lack of motivation—it's a common experience for people with ADHD.
Every time you look at that task, your brain has to figure out where to begin. It's like trying to start a car without knowing where the ignition is. This mental friction burns energy and creates anxiety, making the task feel even more overwhelming. The longer it sits there, the more daunting it becomes. Meanwhile, deadlines loom closer, stress builds up, and you might start questioning your capabilities.
The Ignition Step
Here's a simple but powerful strategy: When adding a task to your to-do list, take 30 seconds to write down your ignition step—the smallest possible action that gets you moving.
For ADHD brains, which often struggle with task initiation, the hardest part is getting started.
For example:
- Instead of "Write the report," try "Open a blank document and type the title.”
- Instead of "Do the taxes," try "Find last year's tax folder.”
- Instead of "Clean the garage," try "Put one box in recycling.”
Your ignition step should be so small it feels almost embarrassingly easy.
That's perfect—it reduces the mental friction keeping you stuck. Once you take that first tiny step, your brain's natural momentum often kicks in to keep you going.
And even if it’s all you do today, a tiny bit of progress is better than no progress!
Remember: Getting started is often the hardest part. By identifying your ignition step ahead of time, you're giving your future self a clear path forward.